This circuit is perfect for those times when you have limited space and equipment. This workout just needs one or two pairs of dumbbells and enough space for you to lie down on the floor, perfect for a home workout or a busy gym!
Glute bridge
Lying on your back with the soles of your feet on the floor and knees up. Tuck your pelvis under, then squeeze the glutes (bum) and lift the hips until your body is in a straight line from your shoulders to your knees. Then keep control as you lower down, rolling down the spine, and repeat.
Stiff Leg/ Romanian Deadlift
Start standing with your feet hip-width apart and your weight (dumbbells, barbell, resistance band etc.) in your hands resting in front of you. Keeping the knees soft, bend at the hips and think about running the weight down the front of the legs, go as far as possible while maintaining a flat back (dependent on flexibility). The return, bringing the weight up the legs, squeezing the hamstrings and the glutes and maintaining that supported back.
Goblet squat
This can be done either as a body weight squat or holding a weight to your chest like a goblet (goblet squat). Standing with the feet just over hip-width apart, bend at both the hips and the knees. Draw the hips back as if going to sit on a little stool behind you while keeping the core engaged (not letting your lower back dip!). come all the way back up to standing squeezing those glutes all the way up.
Lunges
Start standing with your feet hip-width apart, step one foot straight forward, keeping your torso straight with your shoulders relaxed and core engaged. Bend both your knees and lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. Then step it back to the other foot, repeat on the other side.
Curtsey lunge
Take one foot backwards and across the line of the other foot like you are about to perform a deeply dramatic curtsey. Instead, bend at both knees performing a lunge. Then bring the back foot back to centre and repeat on the other side.
Constant tension squat
Start with your feet hip-width apart. Bending both the knees and drawing the hips back go down into a normal squat, however, this time as you are heading back to standing stop before your legs are completely straight and go straight back down into the next squat. Keeping the leg muscles constantly working.
Try performing this workout as a circuit, working for 1 minute and resting for 15 seconds between each exercise. Then perform the whole circuit 3-5 times depending on your current fitness levels.
